Fractional meals for weight loss and health improvement. Menu for the day and week

• May 18, 2019
• Diets
• Tatiana Mishchanchuk

Fractional meals are a godsend for those who want to lose excess weight, but at the same time cannot stand the constant feeling of hunger. The advantage of this technique is that the body will not suffer from a lack of components necessary for normal functioning. In addition, sticking to this diet is easier psychologically, because despite the small portions, after a short period of time you will be able to snack again.

What is fractional nutrition

The essence of the technique is frequent consumption of food in small quantities. At the same time, it is recommended to reduce the usual portion by half, but you can have snacks more often (5-6 times a day), without a strict ban on any foods.

If you eat food every three hours, the body will constantly work stably, but without much overload. Digesting a small portion is much easier than dealing with the huge volumes of food that enter the body when we are very hungry. The technique promotes complete digestion of food and the body does not need to store reserves. In addition, existing fat deposits become a source of additional energy, which leads to weight loss provided that a low-calorie diet is maintained.

Small meals are not convenient for everyone; switching to this mode is not always easy, because you need to find time for frequent snacks. It is especially difficult for students or working people. The menu should be carefully thought out and the calorie content of each serving should be calculated.

Diet for weight loss at home

It is a mistaken belief that to lose weight you need to eat as little as possible. Food must be supplied to the body regularly and in quantities normal for its functioning.

The optimal method for proper weight loss is 6 meals a day. It involves 6 meals, in each of which you can eat certain food groups. With this type of nutrition, the body receives all the necessary elements, and weight begins to gradually decrease.

Meals with 6 meals a day:

1. breakfast;
2. snack;
3. dinner;
4. afternoon snack;
5. dinner;
6. late dinner.

Meals at home or at work should always be at the same time. This will help develop a habit, and the body will not require food at the “wrong” time. In addition, a clear eating regimen also promotes good digestion: gastric juice begins to be produced in advance, and the body is prepared to process incoming products.

The time for eating food must be set individually, depending on employment and other circumstances. It is important that the second dinner is no later than 2.5 hours before bedtime.

In separate meals, the diet contains the same products as in 6 meals a day, but the order of consumption is different.

Protein-vitamin diet, permitted foods

Fruits and vegetables. They should be taken as a basis in nutrition for weight loss. These foods are low in calories, but when properly prepared they can keep you feeling full for a long time. Green vegetables are especially useful: lettuce, cucumbers, celery, spinach. It is a misconception that grapes and bananas are harmful fruits for weight loss. One banana or a small bunch of grapes can easily replace your snack.

Cereals and nuts . Whole grains are a valuable source of complex carbohydrates. They must be present in the weight loss menu for every day. Oatmeal is a favorite breakfast among followers of proper nutrition. Barley, rice and buckwheat can be an excellent side dish for a protein lunch. Nuts are the best addition to breakfast or a nutritious snack. They contain vitamins for hair and nails.

Meat, fish, seafood . Protein is important for weight loss in terms of maintaining muscle. In order for weight to go away correctly: fat cells are burned and muscles develop, it is necessary to balance the weight loss menu for every day with protein foods. Boiled and baked fish, lean meat and seafood can be consumed at any meal. If you are hungry and have already reached your daily calorie intake, prepare a protein dish. You can eat it without a twinge of conscience.

Dairy products. Dietary nutrition cannot do without them. Milk, kefir and low-fat cottage cheese are your friends while losing weight. These are sources of valuable protein, calcium and lactic acids. Eating cottage cheese and kefir for dinner promotes rapid weight loss.

Eggs. They are also included in the list of foods allowed in 6 meals a day. Eggs contain a huge amount of nutrients and pure protein. An omelette made from chicken or quail eggs is an excellent breakfast or late dinner.

Egg yolks contain a large amount of cholesterol, so it is not advisable to eat more than 1-2 yolks per day; separate the whites before cooking.

Vegetable oils, dark chocolate and jelly-based sweets, dietary baked goods in the form of cottage cheese casseroles and fruit pies can be consumed in small quantities.

Prohibited Products

Sweet . This is the main enemy of our figure. In some cases, eating a small amount of sweets is allowed to avoid breakdowns.

Fatty foods . They contain a large amount of fat, and the goal of losing weight is to ensure the burning of fat accumulated in the body, so such foods are prohibited.

Smoked and salted products . Salt retains moisture in the body, and smoked foods contain many compounds that are harmful to health.

Floury . Eating 1-2 diet bread and a slice of grain bread per day will not hurt, but other flour products must be completely eliminated.

We create a menu for weight loss ourselves

The correct weight loss menu for every day can be compiled based on the following principles:

1. Breakfast should provide the body with energy and fats. At this meal, you can drink a spoonful of vegetable oil to ensure normal functioning of the hormonal system and maintain good skin and hair condition.
2. Lunch should include protein, vegetables and carbohydrates. Moreover, there are two parts of vegetables, and one part of proteins and carbohydrates.
3. Dinner should preferably include protein. It’s great if it is supplemented with vegetables or consists of them.

Secondary meals, even in a weight loss diet, in the first half of the day can be carbohydrates. Fruits, breads, nuts and fruit yoghurts are good options. Cereal products are acceptable. In the afternoon, it is better to make secondary meals protein or vegetable.

Vegetables are essential for normal digestion when losing weight. They contain fiber, which helps cleanse the body.

Basic principles

How to eat fractionally correctly, except for frequent meals? There are other principles:

• Snacks should be arranged every 3-4 hours, and you should not wait until you feel hungry.
• It is necessary to adhere to the drinking regime. With sufficient fluid intake, the skin tightens and the body awakens.
• To determine the serving size, you should use your own palm.
• It is important not to skip breakfast by eating healthy foods. In the first half of the day, 60% of daily calories should enter the body.
• You can eat your favorite foods throughout the day. But to get better results, it is advisable to replace unhealthy foods with healthy ones that are lower in calories. It is advisable to reduce or even eliminate fast carbohydrates from your diet.
• Carbohydrate foods should be consumed in the morning. Protein foods are ideal for lunch and dinner.
• You should not completely give up fats, which are necessary for the normal functioning of the body, while on a diet. Fractional nutrition involves reducing the consumption of animal fats, but increasing the amount of vegetable fats in the diet.
• To quickly get used to the new diet, you can change deep dishes to shallow ones.
• It is important to chew food thoroughly, which promotes better satiety. In addition, you will ease the work of the stomach, and nutrients will be absorbed better.

Sample diet from General Food

For those who want to quickly lose weight without harm to their health, without using animal products in their diet, our specialists have developed a Vegan diet. The daily menu contains four meals and has a calorie content of 1300 kcal; completely provides the body with the necessary proteins, fats, carbohydrates, vitamins and microelements. Using this diet as an example, you can try to create the dishes discussed below yourself.

Breakfast

Since the body needs to replenish its energy reserves in the morning, oatmeal with almonds and peanut butter, prepared with water, is perfect for this purpose. The weight of a breakfast serving is 250 g, and the calorie content of the dish is 281 kcal. Protein content 7.8 g, fat - 8.5 g, carbohydrates - 43.3 g.

Dinner

Low in calories, containing boiled and fresh vegetables. For example, vegetable soup with green beans is good. The serving weight is 250 g, the calorie content of the dish is 104 kcal. Protein content 2.1 g, fat - 5.2 g, carbohydrates - 11.3 g.

Afternoon snack

It is filling and high in calories. The optimal dish may be pilaf with mushrooms. The serving weight is 250 g, and the calorie content of the dish is 529 kcal. Protein content 7.9 g, fat - 25.9 g, carbohydrates - 65 g.

Dinner

Moderate calorie content. Rice noodles with vegetables and sesame-olive sauce are good for dinner. The calorie content of the dish is 278 kcal, and the serving weight is 220 g. The protein content is 0.3 g, fat - 15.5 g, carbohydrates - 25.5 g.

So, the daily calorie content of this menu will be 1192 kcal. Total protein content - 18.1 g, fat - 55.1 g, carbohydrates - 145.1 g.

If you do not have free time to create the right diet, buy groceries, prepare the necessary dishes, but you still need to get the desired result - quickly lose weight or quickly gain muscle mass - then the optimal solution is to order the right food for every day from our company General Food.

Advantages

The advantages of such a power system include the following:

• No strict restrictions, the ability to eat your favorite food.
• No feeling of hunger thanks to frequent snacks.
• The body is easily addicted, since the caloric content of the diet does not decrease sharply, but gradually.
• Lasting results, despite the fact that the effect is not immediately noticeable.
• Improved well-being: increased vigor, increased performance, improved night sleep.
• There are no contraindications with a properly selected diet; in addition, this technique is recommended even for those who suffer from various diseases of the digestive system.
• Frequent meals in small quantities help normalize blood sugar levels, so even diabetics can adhere to this regimen.

Benefit

Fractional meals are not only suitable for weight loss: after sticking to the menu for a month or two, you will suddenly find that you no longer buy your favorite bars, hot dogs and burgers. The breakdowns have disappeared, you calmly walk past the confectionery departments and do not suffer from the desire to eat a pack of chips and wash it down with cola. Cheat meals are initially reduced to once a week, and then removed altogether. The secret is simple: this is not a diet in which you sharply limit your diet and caloric intake. Eating frequently in small portions eliminates the feeling of hunger, and the right selection of foods helps get rid of edema and extra pounds.

The result is noticeable within a week:

1. After eating there is no feeling of heaviness or fatigue - only vigor and tone.
2. The skin is cleansed, acquires a healthy color, and its volume is reduced.
3. Weight loss is up to 2-3 kg, as with a diet.

Disadvantages of the mode

Despite all the advantages, the system also has its disadvantages:

• You need to be patient and responsible. It is necessary to regularly plan your diet, count calories, and track time.
• Difficulties in combining the regime with the lifestyle.
• Increased risk of dental problems due to increased volumes of saliva and hydrochloric acid as a result of frequent meals.
• Lack of quick results. To see the first changes, you will have to eat this way for at least a month.

Where to begin

If you decide to switch to fractional meals, leave your usual meals and add additional snacks. To begin with, you can divide breakfast, lunch and dinner in half, adding a second breakfast, an afternoon snack, and a second dinner. After this, you need to start reducing calories (daily intake 1200-2000 kcal). When eating six times a day, remember that the body should not receive more than 300 kcal per meal. A food calorie table will help you keep everything under control.

How the 90 day diet works

All menus offered in the 90-day diet are divided into 4 components:

• On the first day, a person eats only protein foods.
• On the second day, you need to eat starchy foods.
• The third day's menu is based on carbohydrate foods.
• The fourth day is designed to saturate the body with vitamins.

Every 29th day of the diet should be a fasting day. During this time, you are only allowed to drink water. The last time you can come to the table is no later than 8 pm. A smaller amount of food should be consumed during breakfast, at lunch the portion is doubled, and dinner consists of half of lunch. You can use fruits as snacks (one fruit per snack).

The diet can be practiced no more than once every six months. To maintain results, you can eat separately for 15 days every year. Although if you correctly create a menu based on the principles of the 90-day diet, then you can stick to it throughout your life.

Permitted and prohibited products

To increase the effectiveness of such a diet, it is advisable to exclude harmful foods and enrich the diet with healthy ones.

Allowed use:

• Cucumbers and celery in the form of salads, smoothies.
• Cabbages. The most beneficial are cauliflower and broccoli.
• Apples. This fruit burns fat perfectly.
• Kiwi and citrus. They will help keep your cholesterol levels within normal limits.
• Any greenery.
• Yagod. For those losing weight, eating blueberries, blueberries, raspberries and black currants is beneficial. It is better to exclude cherries, they contain a lot of sugar.
• Legumes that saturate the body with fiber and protein.
• Dairy and fermented milk products containing amino acids, vitamins and microelements important for the body.
• Eggs.
• Dark breads, biscuits and wholemeal bread.
• Lean meat.
• Fatty fish, which is a source of essential Omega-3 acids.
• Nuts, which allow the body to saturate itself with healthy fats. However, you should take into account that they are very high in calories, so they should be consumed in moderation.

You should refuse:

• Sugar and confectionery.
• Wheat bread, flour products made from white flour.
• Alcohol, carbonated, sweet drinks.
• Potatoes and other foods that are rich in starch.
• Most of the cereals. Preference should be given to brown and brown rice, oatmeal, and buckwheat.
• Fatty meat.
• Fast food and semi-finished products.

Instead of such food, it is better to choose healthier and less calorie foods, enriching your diet with fruits, berries and vegetables. However, it should be remembered that some of them may lead to the opposite result. You should not get carried away with potatoes, bananas, grapes, dates and figs.

Products that regulate bowel function

Various intestinal diseases can be accompanied by different and sometimes even opposite symptoms. For example, a person may suffer from diarrhea or, conversely, suffer from constipation. You can improve intestinal function with the help of certain diets and eating foods that have a laxative effect or weaken intestinal function.

To natural “ laxatives”

” include dried fruits, kefir, legumes, oatmeal and buckwheat.
They are recommended for use by people suffering from periodic constipation, even if it is not caused by intestinal diseases.
Mashed porridges, slimy soups, and foods high in tannin help the stomach work

What drinks are healthy?

Drinks also promote weight loss. It is very useful to treat yourself to green tea with ginger and lime in between meals, which will get rid of excess cholesterol and give you a good mood. Instead of citrus fruits, you can use cinnamon, which also promotes weight loss.

It is important to drink at least 1.5 pure plain water per day. Drink liquid 20 minutes before meals and an hour after. It is highly not recommended to drink food with water. This will lead to dilution of gastric juice and prolonged digestion of food.

Method 1

Involves eating when you feel a pang of hunger. In this case, you need to eat the minimum amount of food necessary to eliminate the discomfort. That is, a few spoons of yogurt or a small piece of toast is enough. There is no strict interval between meals, but it is advisable to maintain at least 45 minutes.

The advantage of this method is that it is suitable for those who are unable to plan their day and do not have a clear schedule.

Among the disadvantages:

• difficulty counting the number of snacks,
• randomness,
• the likelihood of overeating.

Method 3

Involves very frequent snacks in minimal portions (8-10 times a day). Suitable for people actively involved in sports who want to get rid of excess fat without losing muscle mass.

Advantages of the method:

• No feeling of hunger during the day.
• Frequent intake of food into the body, which eliminates the need to store fat reserves.

Among the disadvantages is the inability to allocate time for frequent, albeit minor, snacks.

How to create a menu

Having understood what fractional nutrition means and decided on the optimal scheme, you can create a daily menu using the calorie table. Please keep in mind that the daily amount of calories in the first 2-3 weeks should not exceed 1500. Over the next two months, a slight increase in the caloric content of the diet is possible - up to 1800 kcal.

When creating a menu for fractional meals for the week, you should write in advance a list of dishes that you plan to eat during the day. Next, adjust the diet by reducing or increasing portions, adding or removing individual foods. After this, you need to divide the dishes into the required number of meals, obtaining an individual plan.

Correct selection of diet

When creating a fractional meal plan for weight loss for a week or a month, you must adhere to some rules to ensure that the weight loss process is comfortable and effective:

• Choose familiar products.
• Make sure your body gets enough essential nutrients.
• Consider your daily calorie intake when planning your menu.
• Refuse to prepare complex dishes, especially if there is not enough time to prepare them.
• For lunch, choose hot dishes; it is better to have meat or fish with vegetables for dinner.
• For snacks, take something light, for example, low-fat cottage cheese or natural yogurt.
• Keep in mind that some vegetables and fruits can only increase the feeling of hunger, as they contain acid. Therefore, before choosing a fruit for a snack, study its properties.

Recipes for every day

Baked fish (protein day)

To prepare the dish, you will need the following products:

• A kilo of fish to choose from: sea bass, pangasius, pollock.
• Cheese – 0.1 kg.
• Two onions.
• One tomato.
• Sour cream – 0.2 l.
• Spices.

The onion is cut into half rings, the fish is separated and cut into portions. Mix the fish with onions and spices, pour in sour cream. Leave the workpiece in this form for half an hour (keep in the refrigerator). Place the fish on a baking sheet greased with vegetable oil, and additionally grease it with sour cream on top. The next layer is laid out tomatoes, cut into slices. Before putting the dish in the oven, sprinkle it with cheese. Cook the fish at 200 degrees for half an hour.

Porridge (carbohydrate day)

To prepare the dish you will need the following products:

• Corn or millet grits - 0.3 kg. You can mix these two components in equal quantities.
• 0.7 liters of milk.
• 0.6 liters of water.
• Raisins or dried apricots – 0.1 kg

The cereal is washed and boiled in water until half cooked. Add milk and dried fruits, cook for another 30 minutes. Then cover the pan with a lid and let it brew.

Soup (starch day)

To prepare the soup you will need the following ingredients:

• Rice – 50 g.
• One onion.
• One carrot.
• A can of canned beans.
• Three potato tubers.
• A liter of vegetable broth.
• Spices.

Bring the water to a boil, add rice and potatoes to the pan. Carrots and onions are sauteed separately, after which the frying is introduced into the broth. Before the end of cooking, add beans and seasoning to the soup. When serving, you can put a spoonful of sour cream on each plate.

Salad (fruit day)

To prepare the dish you will need the following products:

• Three tablespoons of natural yogurt.
• 1 banana, apple and orange.
• 100 g nuts.

The fruits are chopped, passed through a blender, and seasoned with yogurt. Salad ready.

Fractional meals for weight loss: menu for the week

For better understanding, we present it to you in the form of a table.

By adhering to fractional meals, the menu for the week can be adjusted at your own request, swapping snacks. You can also rearrange the days of the week, so you can create a diet for the month.

Diet results

If you eat this way, you won’t notice results right away. Those who have managed to test for themselves what fractional nutrition is and how effective it is, claim that if you follow these principles constantly, it is quite possible to get rid of several kilograms in a month. Judging by the reviews, the diet is also effective for mature women. Although their weight loss does not occur so quickly.

Reviews and results of losing weight

Elena, 28 years old: “Even before the birth of the child, I suffered from excess weight, and after giving birth the situation worsened. I tried to lose weight using a protein diet, but I couldn’t stick with any method until the end, I kept breaking down. I also tried taking diet pills, but they caused severe intestinal upset and the effect was zero. I decided to try the 90-day diet, because it allows you to eat almost all foods, but only separately. You can even treat yourself to some cake. In 3 months I lost 21 kg. More than 30 days have already passed, the results are lasting. In six months I will repeat this wonderful diet again. “We plan to lose another 10 kilos.”

Yulia, 24 years old: “My friend has not been eating right since childhood and is overweight. Compared to her, I was always a real model. One day Nastya (a friend) found information about a 90-day diet. In just 3 months she became slim. Moreover, she managed to lose 17 kg! She strives to keep in shape, and I am very proud of her. I think she will succeed.”

Author of the article:

Kuzmina Vera Valerievna |
Endocrinologist, nutritionist Education: Diploma of the Russian State Medical University named after. N.I. Pirogov, specialty “General Medicine” (2004). Residency at the Moscow State Medical and Dental University, diploma in Endocrinology (2006). Our authors

Contraindications and side effects

By adhering to fractional nutrition, the rules of which are not overly strict, you can not be afraid of the development of side effects. Moreover, doctors recommend this diet for those who suffer from gastrointestinal pathologies and diabetes. However, in case of diseases of the pancreas, you should be careful, because in this case the food must be quite high in calories.

To avoid possible problems, it is advisable to consult a doctor before starting a diet. It is also important to monitor your condition and observe how your stomach perceives the new diet.

With the help of fractional nutrition, you can get rid of excess weight without making significant efforts. The main thing is to stick to the scheme you developed. The only difficulty may be the impossibility of combining snacks with your work schedule. However, this problem can be solved by accustoming yourself to carrying ready-made food packaged in small trays. This small inconvenience will be offset by significant advantages - a slim figure and excellent health.

Pros and cons of the 90 day diet

Pros of the 90 day diet:

• During the diet, metabolic processes return to normal.
• General health improves.
• Harmful substances are removed from the body.
• The result is stable over time.

Cons of the 90 Day Diet:

• The taste of dishes with separate meals may seem specific.
• At the beginning of the diet, you may feel hungry.
• The diet should be strictly adhered to.